Fresh Start Idea

Everyone's talking about them. Things we're giving up. Things we are quiting. All-stop as of January 1, 2007 on ENTER FAVORITE FOOD ITEM THAT MAKES YOU FAT. We're all talking about New Year's Resolutions.

Nevermind that this is absolutely no fun.
Nevermind that this approach is ineffective.
Nevermind that we all know we are totally full of it.

The real first step, in my opinion, isn't identifying what we want to give up. But is in identifying the big fat juicy reason for making a healthy change. Something so good that it brings a tear to your eye, something that gives a good yank on your heartstrings, something so HOT that it makes your skin flush and blood woosh through your veins... Something that is way BIGGER than losing 10 pounds, fitting into size six jeans or looking good for an upcoming special event.

Okay," you say. "How about some of these reasons Karin?"

• I'm sick and tired of feeling fat and I've got to do something about it.


• I hate that have no energy at the end of the day.


• I feel ashamed that sweets have so much power over me.


• I never want anyone to see me naked with the lights on. My sex life kinda sucks.


• I've always been a little heavy and now is the time to let myself shine.
  

Sorry to say, these aren't good enough either. Think about it. How long have you been been saying these things to yourself? A long while, right? And that kind of thinking only served to make you feel bad about yourself and stay stuck.

No, I'm not trying to give you a hard time. I'm just here to tell you that the reason you have never handled your health issues for good is...

1) You never had a BIG enough reason that could stand a chance next to your cravings, daily stress and sabotagers who bring donuts and warm muffins to work.

2) You never had a strategy for dealing with your stinky thinking, actions and personal beliefs that blow up the best of your intentions.

When I interview a potential client, one of the most important questions I ask is "Why do you want to do something about your health now? What makes you think you will make it work this time?" And then I just shut up and listen for something that touches, moves and maybe even inspires me. Because let's face it, few people change without having reached that place of inner knowing that they must change or the consequences would be dire.

Things that touch, move and inspire me aren't often glamorous. They are things like:

• I'm finally ready to make a lifestyle change and stop doing diets. I just can't put myself through another diet.


• If I don't do something about my health concern, I'm afraid it will make me seriously sick.


• There is a family history of ENTER SERIOUS DISEASE and I want to learn what I can do to boost my immune system because I know what I'm eating now doesn't serve my body.


• I want to be around for my kids college graduation/wedding/etc... and set an example for them. I want this cycle of ignoring our body to stop.


• I don't want to become like my ENTER FAMILY MEMBER who destroyed their body with addictive substances and habits.


• I just love learning about things that improves my personal and professional life.
  

Sure, some of these reasons are fear based. That's just the verbage covering the intention. What I'm really looking for is something that makes me believe in them. Because I can't get behind someone who I can't believe what they say. Because no matter what I say, recommend or tell them to do, when it comes down to it, they are the ones that eat the broccoli and get their butts out the door to move their body. I can't do it for them.

The bottom line: In order to stick to any health plan, you've got to have a BIG-n-juicy reason to do so. You have to find a starting point that really gets you feeling the cost of what you got yourself into. Find the pain, poke it, feel it. Make it be a bigger pain than the cost of doing nothing.

Once you do that, you can start turning it around by making the steps you take to get healthier a pleasurable endeavor. Start adding good foods and good habits into your life, and what doesn't work for you will naturally get crowded out. It works every time, if you allow yourself the pleasure of taking it one gentle step at a time.

Happy New Year!

Karin

EFT and Language Barriers

I spent two weeks of December traveling in Europe and visiting relatives. One fun evening, my German cousin asked me to show her my new "coaching technique" called EFT.

After a brief demonstration of the EFT tapping points, a trio of Mother, daughter and cousin started tapping on stress related issues.

As we were going through the EFT Basic Recipe sequence, I noticed my Mother's stress level on the issue at hand was dramatically decreasing with each round. However, my German speaking cousin still felt her concerns without any relief.

At first I thought -- "Ah geez, I'm way off base with her! Maybe I'm not saying the right tapping phrases." But then I noticed something else. Although an excellent English language speaker, I caught her look of confusion as we were tapping. It seemed the meanings of the phrases I was suggesting for each tapping point, weren't really sinking in and making sense to her.

And then it hit me. She was too busy translating the English into German for the verbal phrases to work for her.

So here's what I learned: If you're going to do EFT in English with someone, both parties must also THINK in English. My Mother, also a native German speaker, has lived in the USA for the past 26 years and has naturally developed her thinking processes in English, despite it being her second language. Meaning, she thinks to herself and even dreams in English.

Many of the thought processes I was phrasing during the tapping session were common and popular American-English idioms. Which, naturally, didn't make a lot of sense to my cousin who was trying to tranlsate them in her mind into German while tapping.

So if you're going to use EFT with someone, make sure they also THINK in the same language as you. It will be much more effective.

I hope this has been helpful!

Karin

P.S. Want to learn how to do EFT in German? Check out this site: eft-info.com

Q & A : How to Get Started with EFT

Question from a Chiropractor in New Jersey:

I recently stumbled upon EFT. Long story short, I've studied the manual but then became slightly confused with all of the variations of tapping sequences that seem to be out there. The tapping method you demonstrate on your website (via the videos) is one of the few that I have seen duplicated so I wanted to ask you about it.

Is the method you show in your videos the more updated/effective method or is the other method (tapping on the "sore points," "and doing the eye rolling, humming, etc...") just as effective but covers more steps?

Also, are the training dvds offered using the old technique or do they teach the basic recipe? I have a decent understanding based on your clips but is there more than that?

My Answer:

The method of tapping that I use is called "The Basic Recipe." I learned this sequence in a training workshop with Gary Craig and Dr. Carol Look (except she would end with the "top of head" point instead of starting with that point like Gary and myself do).

The Basic Recipe includes a variety points in addition to the ones I cover in my video demo: The Nine Gamut point (eye rolling, humming and counting while tapping between knuckles), fingertips points (tapping by your nail bed), and sore point (chest area). The tapping sequence that I demonstrate is an abbreviated form of all the points and probably the most common way of using EFT.

You can "add-on" the other tapping points if you like. I do that sometimes when I work on myself. Although I have to say, I have not found that adding these steps makes a significant difference to merit requesting my clients to do so.

So nearly 100% of the time, I just follow the abbreviated form of the Basic Recipe that I learned in a training workshop with Gary Craig. It's simple and less confusing for my clients (and myself), and in my experience, just as effective. In the beginning I was also just trying to figure out where to tap, so this basic structure helped to keep me focused.

In my opinion, the beauty of EFT is in it's simplicity. When you're just starting with EFT, I think it's important to just stick with the Basic Recipe that I demonstrate. This helps to minimize the barriers and confusion to continue using the method. I also noticed that the good majority of the case studies on http://www.emofree.com/ are reported with using the Basic Recipe structure of tapping.

As to what's the best method to getting started, here are my two cents.
1. Start using the Basic Recipe I demonstrate on yourself a few times per week.
2. Read the free, official emofree.com email newsletter for tapping ideas
3. If you like, as a learning bonus, get the DVDs for continuing education (which uses all types of tapping sequences, not just the Basic Recipe).

There is no "most up to date" version, it is just a matter of preference.

And finally, try to stop worrying about doing it right and just start doing it. If you still don't feel sure, then go to a weekend training by Gary Craig or Dr. Carol Look or hire an EFT coach/mentor to get you going.

And remember, you really can't mess this up. Part of what makes this process work is being totally present and fully feeling the "issue" you're tapping on. That in itself, causes a big relief in inner stress and resistance.

I hope this has helped!

Karin

EFT 101 - Overcoming Barriers

Nine Ways to Overcome the Barriers to Experiencing Success with EFT

The intention of this tip-sheet is to 1) acknowledge the often unspoken barriers to continue using EFT as a tool to move past personal and professional blocks. And 2) provide focus, direction and re-inspiration when an EFT user most needs it… in the beginning.

When I first started using EFT in 2004, I immediately brought this tool into my health counseling practice and noticed a big difference with the clients that were willing to work with EFT and those who didn’t.

The clients who worked with EFT in their sessions moved forward much more quickly and seemed to “forget” the health and nutrition issues they originally hired me for. (The latter being the most fun for me to notice.)

Over the years I’ve noticed some common barriers, both in myself and with my clients, to putting this powerful tool into regular practice.

1. I feel goofy when I tap.

Solution: Use EFT to address this feeling

Here’s the deal: You’ll get over it. Once you start using this tool and experience the benefits, you’ll feel pretty damn cool knowing how to tap. When I look back to how goofy I used to feel when I first began using EFT, secretly tapping when I knew no one to be around, and now I’ve got a video demonstrating the technique on YouTube.com for the entire world to see – that makes me realize this stuff works and that I’ve come a long way.

And of course, you can always use EFT on this very issue. Here’s an example:

Karate Point Set Up Phrase: REPEAT THREE TIMES
Even though I feel goofy using EFT and tapping on my body… (followed by one of the phrases below of your choice)

· I love and accept myself anyways
· I choose to love and accept myself anyways
· I deeply and completely love and accept myself

Head: I feel like a dork
Between Eyes: I really feel goofy doing this
Side of Eye: People are gonna think I’m nuts
Under Eye: Maybe I am nuts?!?!
Top of Lip: No I’m not.
Chin: Oh yes you are! Look at you go!
Collar bone: I feel so goofy
Under Arm: I can’t believe I’m doing this

Head: It seems to make me feel better though
Between Eyes: I don’t mind doing EFT in private
Side of Eye: I’m okay
Under the Eye: It’s okay to try new things
Top of Lip: I can trust myself
Chin: I love trusting myself
Under Arm: This is kinda fun!

Take a deep breath, exhale and if you desire, continue tapping on this topic if it’s still “up” for you. How I do this is by paying attention to the first thought or feeling that pops up after a round of tapping on the negative and positive aspects of the issue. And if something is still there, I continue to do a few more rounds on that relating thought or feeling.

2. I don’t really know what to say when I tap.

Solution: Follow Gary Craig’s model for repeating a summary phrase of the issue you’re working with, through the Basic Recipe tapping points. This will help you gain comfort and confidence in the EFT movements and phrases.

I personally use a technique I learned from Dr. Carol Look of mixing up what I say at each tapping point, just because it’s fun and keeps me (and my client) engaged. And of course, I use my intuition and experience on the issue at hand to phrase the tapping points.

In the beginning, I became comfortable in this style of tapping by simply allowing myself to talk about the issue I was working on. (Commonly called “Tell the Story Technique in EFT) I noticed I was able to access the emotion at hand and therefore, release the pattern of stress and resistance.

Having said this, when I first started with EFT (when I had little confidence in making sure I was just doing it right) I stuck to Gary Craig’s sure-fire model that anyone can do. Here’s an example of this:

Karate Set Up Phrase: Even though I feel like I don’t really know what I’m doing with EFT…I deeply and completely, love and accept myself. REPEAT THREE TIMES.

Head: I don’t know what I’m doing
Eye: I don’t know what I’m doing
Side of Eye: I don’t know what I’m doing
And so on… Repeating the same phrase, through all the tapping points.

Positive Reframing Round:
Head: I could be gentle with myself while learning new things
Repeat this phrase through all the Basic Recipe tapping points.


3. I can’t get the issue down to a ZERO.

Solution: Start using the emotional intensity measure to access the core issue.

At first, I didn’t use the 1-10 emotion intensity measure on myself. I changed my approach once I started using EFT with clients. I wanted to be sure we had worked their issue to a ZERO and needed something to keep them focused on the topic at hand (as our minds can drift from issue to issue). After all, they were paying me!

I noticed that I was able to direct my clients to complete relief (a ZERO on the emotion intensity measure) by using this technique. It’s very common for another issue to pop up and “interrupt” the issue we’re working with, as many issues are naturally connected. It’s important to stay focused on what we’re working on to experience the complete benefits of EFT, as someone can jump from issue to issue without realizing it and therefore, never really experiencing complete relief.

How to do this: When my client reports on the level of emotional intensity regarding what we’re working on, I simply ask them what feelings, thoughts or sensations makes it that number on the intensity level. Their reply gives me spot-on access as to what to tap on next.

This is particularly helpful when you get to the lower end of the emotional intensity scale as clients are usually thrilled to be, for example, at a number three down from an eight. However, you’ve got to keep going to completely release the issue.

4. I tend to forget to use EFT. It’s on and off for me.

Solution: Set up systems of support to become consistent in your efforts.

Having support when you’re learning something new can be the key to success. It’s easy to feel alone in the process, especially with something as cutting-edge as EFT. Partner up with a friend who’s willing to learn the basics or an EFT workshop attendant you bonded with at an event and create a system of support to keep at it. Check in with each other once a week to share your breakthroughs or exchange EFT guidance sessions by practicing on each other. (Role playing client and practitioner) This could be a ten-minute call first thing in the morning or a 30-minute evening chat. Whatever works for you is fine, but the bottom line is, you’ve got to have a system of support. Do what it takes to create this for your self.

5. I feel alone in the process.

Solution: Read the EMOFREE.com newsletter case studies more regularly.

One of my favorite ways of increasing my EFT confidence and skills is by reading Gary Craig’s weekly EFT Support newsletter. I read the case studies, tips and endless success stories and I always learn new tapping language and practical suggestions for busting through unwanted patterns.

Sometimes I only have time to read the articles that relate specifically to my life, but mostly, I read them all as I believe I can learn something from each contributor. From total newbies to EFT Masters, the resources are profoundly helpful. And it’s FREE! Find a way to make this a habit and you’ll learn so much.

By connecting with contributors’ work and reading along with other people’s successes, you’ll never feel alone in your EFT progress. Rather, you’ll feel a part of something BIG.

6. Sometimes I’m not sure if it’s working for me.

Solution: Embrace your inner drama queen

A common block to EFT success is to casually report on thoughts and feelings during the tapping sequence versus fully feeling.

It’s natural to not want to “go there.” After all, you’re usually tapping on an unwanted “stuff.” I found a great way to deal with this is to request from my clients, during EFT sessions, to try to match my voice tone while we tap. I give them full permission to embrace their inner drama queen and let themselves speak dramatically. (They usually laugh when I say this.)

This helps them “feel into” what’s challenging them about the issue we’re tapping on and soon enough, they find it freeing to speak in this way, especially since what we’re tapping on what usually feels “ugly or forbidden.” This in itself is very healing.

The more you allow yourself to speak freely during your EFT sessions, the more likely you’ll access what’s at the core of the issue you’re tapping on.

7. I don’t have enough time to use EFT consistently.

Solution: Five minutes is better than no minutes.

Whenever I want to create change, I try to do five minutes of adding more of what I want in life, rather than taking something out that I don’t want. What naturally happens is my body naturally starts to crave more of what feels good.
Whether I’m assisting a client to exercise more often, eat more veggies or use EFT regularly, I always start with five minutes. As you can imagine, it’s an easy “yes.” (And if you don’t have five minutes, well then, you are not giving yourself anything to work with.)

Creating healthy changes has often been associated with a diet and deprivation mentality. Few of us have the experience of letting ourselves evolve in an easy, natural and organic manner. It doesn’t have to be all or nothing. Start where you are and remember, five minutes is better than no minutes.

Trust that you will naturally progress to doing more EFT just by letting it happen slowly, over time and starting with just five minutes.


8. The Commuter Special : EFT On-the-Go

One of my favorite ways to get some EFT in my life, is by tapping in the car. Now, provided you’re familiar with your route (and it’s not a windy road) it’s a perfect place to practice. I use the steering wheel to tap on the karate chop point of one hand for the set up phrase. There’s nowhere else to go and nothing else to do but stare at the road, so why not tap? I’ve gotten some of my best insights this way. (This is especially good for busy mom’s who are parked and waiting for their kids after school events.)

9. I know I should do EFT on what’s bothering me, but I feel resistant to using this technique for some reason.

So what do you do when you know you should tap on an issue, but you feel stuck and don’t really want to? Bypass this resistance and start tapping on your fear of change, or the feeling of it being safe for you to change. Here’s an example:

Karate Point Set Up Phrase: Even though I don’t really want to tap right now, I deeply and completely love and accept myself. REPEAT THREE TIMES.

Top of Head: I feel stuck
Between Eyes: I don’t want to deal with this right now
Side of Eye: Maybe I’m afraid to let this go?
Under Eye: Maybe I don’t really want to move on?
Top of the Lip: Oh yes I do!
Chin: No I don’t!
Collar bone: I’m really stuck!
Under arm: I don’t want to do this:

Top of Head: I want to feel better
Between Eyes: It could be nice if this were no longer an issue for me
Side of Eye: I could let a little bit go
Under Eye: It’s safe to let this go now
Top of Lip: I’m safe
Chin: It’s safe to change now
Collar bone: I know how to protect myself and I do it
Under arm: I’m an adult and I’m safe now

I hope this has been helpful!

Karin

Power Snacking

A tasty and practical way to stay on track the Wild Woman Wellness Way.

One of my favorite strategies for staying healthy when I'm on the go, traveling or visiting family and don't have much control over what I'll be eating is "Power Snacking."

Power Snacking involves two things:

1. Thinking Ahead

2. Power Foods

The thinking ahead part is tricky for some and deserves a few words. You can rest assured that there's not much "thinking ahead" required to make this health strategy work for you. In fact, it's pretty simple. But sometimes we just don't want to think about food and our self-care, especially when we're busy. We just want to go on automatic pilot and hope for the best.

That's the appeal of dieting. You don't have to think. You just follow the instructions and hope that you will be healed and all of your food issues will be miraculously resolved by virtue of losing that extra weight.

However, the greater truth is what you resist thinking about and addressing tends to stick around, no matter what you do, until you give it some loving attention. The art of planning and thinking ahead for your self-care does feel a little like extra homework at first, especially if you're not used to doing it. But trust me when I say, in time and with a little practice, it does become second nature and you'll find your own "thinking ahead" groove.

So here's what you need to do to set yourself up with Power Snacks: You need to systemize it.

When you do your regular grocery shopping, add a power snacks category to your shopping list. (It's the same process that I wrote about in "Step One" of "The Magic of Dip" blog entry). Then be sure to purchase the necessary items regularly. Easy enough, right?

No time to go shopping? Sorry to say, that's no excuse with the wide availability of online grocers at your disposal such as FreshDirect.com (in the NYC area), PeaPod.com and DiamondOrganics.com to name just a few. Even if you don't use these services regularly, some of my clients use them as a backup for super busy times. With a click of a button, you could have your food basics and more delivered right to your door.

So what are Power Snacks?

• Foods that are well documented for their nutritional super powers.


• Foods that are closest to their natural form. (Processed foods are not power foods, no matter what the advertisers tell you.)


• They are easily portable and most do not need refrigeration.

Why should you eat Power Snacks?

• It controls your appetite and crushes your cravings


• Snacking wisely in combination with regular meals regulates (and speeds up in some cases) your metabolism.


• Power snacks are foods that gives your body what it needs (vitamins, minerals and healthy fats that nourish your brain) to function optimally.


• By giving your body proper fuel, you gain an edge in the world with better focus and clearer thinking.


• It's yummy!


• You save money by planning ahead and not being at the mercy of convenience food store junk.

The bottom line: When you upgrade your food, you essentially upgrade the way you function in life.

When do you eat Power Snacks?

• As an emergency meal replacer when you're in a jam for breakfast, lunch or dinner.


• As a high-quality, brain boosting snack in-between meals to hold you over until meal-time.


• As a low-calorie meal re-placer when you've got a special event (cocktail party, dinner party, etc...) later that day which involves eating and drinking.

Where should you keep your Power Snacks?

• In your purse, tote or briefcase


• In your car (especially busy mom's and commuters who drive a lot)


• In your desk / office


• In the kitchen cupboard that you frequent most for snacks (move the sweets to another cupboard, that's NOT at eye level)

My favorite carry-anywhere Power Snacks:

Fresh apple and handful of nuts such as almonds, walnuts or peanuts. The apple gives you energy and is chockfull of antioxidants and nutrients. The protein and good quality fat in the nuts is pure brain food and gives you sustenance and strength for focus and improved thinking processes.

Make your own trail mix. (A client favorite!) Sometimes carrying fresh fruit doesn't happen. But you can keep dried fruits on hand to make your own power trail mix. I stopped buying pre-made trail mixes because I would always pick out what I liked and leave the rest (and they're a bit pricey). So now I make my own with my favorite dried fruits (apples, apricots, goji berries and jumbo organic raisins) and a combination of nuts. I portion a handful (not a giant claw-sized handful!) into snack sized Ziplock bags for a grab-n-go treat.

Add a cup of warming, herbal or green tea (a power beverage) to this and you're well on your way to Power Snacking.

My favorite keep-at-work Power Snacks:

• Banana and one tablespoon of natural peanut butter (natural = no trans fatty acids, also called partially hydrogenated oils)


• Fresh and tart Granny Smith apple and one tablespoon natural almond butter


• Low-fat organic vanilla yogurt or kefir and 1 cup frozen berries mixed in blender for instant smoothie breakfast.


• Baby carrots and grape tomatoes (or other pre-chopped veggies you like) and hummus dip.


• 1-2 cups of vegetable based (no creamy versions), low-sodium soup heated in the office microwave.

A note on soups at work:

I know microwaving foods isn't ideal (I don't even own one), but when you're at work and can heat a warming and filling soup in less than two minutes, it's a great tool.

Forget those heat-n-go Campbell's brand soups. They are high in sugar, sodium and made of lower quality foods. Stock up on healthier versions of canned soups such as Amy's Organics brand.

The best and least expensive version of this, and what I usually do myself, is make a batch of soup once per week and enjoy with a meal or as a snack in-between meals through out the week.

Soups snacks (or also called mini-meals) are a low-calorie, energizing and hydrating way to hold yourself over until meal-time, and it's a great solution to increasing the amount of vegetables into your diet.

I hope this has been helpful!

The Magic of Dip

A fun and practical way to eat more veggies.

I have a way to entice just about anyone to eat more vegetables. I mean even those people who rarely eat more than one vegetable per day. It works so well I don't know why everyone isn't doing it. It's my ultra sneaky, super duper, secret weapon to staying on track (and fitting in my pants) while dealing with whatever's on the kitchen table.

The secret is...

A raw veggie and dip platter.

Oh, don't be deceived by this solution's simplicity. I know we've all been around an uninspiring crudités platter at one time or another. Usually at a party and surrounded by chips, cheese and more tempting appetizers of the artery clogging sort. In this environment, a crudités platter doesn't usually stand a chance (unless you're a well trained Health Goddess). It's hard to pass on the fattening-apps when you're hungry.

Never fear. The magic of dip is here.

Here's my three-step approach to getting more vegetables in your diet through the power of dip. From set up to gourmet presentation, to week-night dinners and holiday entertaining, I've got you covered.

Step 1: Set Up the Systems

When grocery shopping always pick up three to five types of veggies just for your veggie & dip platter. Things like baby carrots, celery, grape tomatoes, broccoli crowns, red radishes, daikon radishes (looks like a giant white carrot), cucumber, different colored bell peppers and whatever else your heart desires. You can even purchase pre-cut vegetables when you're feeling super busy.

Then set aside a few minutes to set yourself up for a few days by pre-chopping veggies and placing them in a Pyrex sealed container with a little bit of water at the bottom to keep them fresh. (If they look like they're drying out, just soak the veggies in cool water for a minute and they'll come back to life.) Sometimes I do this and other times, I just keep my veggie-platter-vegetables in one ziplock bag and take 2 minutes to chop what I need for that evening's pre-dinner nosh.

Important Health Goddess Note: This step needs to become a regular part of your grocery shopping in order to make this a regular feature at your dinner table. The real benefits of veggies & dip come from the everyday application of these strategies. Thinking ahead just makes this step super easy and fast.

Step 2: Start Where You Are

Get it out of your head that your dip has to be super healthy. If you and your loved ones aren't used to noshing on veggies, then start with what's familiar. If you can get more veggies in your mouth with blue cheese dip, then go for it.

For example, a lot of people like ranch dressing. It's what many American's grew up with. (Newman's Own Brand makes a ranch product that is not full of junk but still packs flavor.) Get your loved ones to take a step toward eating more veggies by presenting the vegetables around a familiar flavored dip.

In time, your body will naturally crave more veggies and fresh tastes and you'll be able to expand your dip horizon by introducing healthier and lower-calorie versions. Our bodies and healthful foods are like plants in the sun. They always lean toward what's good for them when given half a chance.

Step 3: Presentation is Everything

A. Have a veggie & dip platter on the table while meals are being prepared. This keeps people from overeating on higher calories foods (usually the main course) by calming the appetite.

B. When entertaining, make the veggie and dip platter the appetizer food focus. For example, our house tends to be the place where friends and family gather. Sometimes people bring over pizza or suggest burgers. Not exactly health food. While I many not want to eat like that all the time, I can totally relax around this by adding more good foods AROUND the pizza.

For example, while we were waiting for the pizza to be delivered, everyone snacks on the veggies and dip I place on the table because they're hungry (and that's all I serve on such occasions). This strategy has absolutely never failed to entice even the most vegetable averse.

C. If I'm having a more "upscale" get together, I'll add some gourmet treats to my veggie and dip platter such as: marinated olives, artichoke hearts in olive oil, roasted red peppers, baked figs drizzled with honey and a dot of goat cheese and a few crackers. Very healthy and gourmet.

Oh, and when I'm invited over to someone's house for a pot luck meal, can you guess what I usually bring? You guessed it... veggies & dip beautifully arranged on a nice plate. (It only takes a few minutes but has lots of WOW appeal.) Then I'm guaranteed to have the appreciation of my hostess for helping her out and most importantly, something fresh and healthy with my meal.

So what's the moral of this story? Everyone loves to dip! With crudités platter and delicious dip, you've got yourself a healthy addition to any meal.

Wishing you a healthy holiday!

Holiday Health: Chew More

Here's a simple and natural way to maintain your health during the holiday season chow-down. And you can take this strategy anywhere, anyone can do it and it's absolutely FREE to use.

Whether you want to gain or lose weight, or radically reduce bloating and indigestion, chewing your food well can make a big difference. Here's how...

Chewing your food an extra 5, 10 or even 30 bites more will leave you fuller and more satisfied. Your body will have a much easier time absorbing and getting what it needs from the foods you eat. Think about it. If your body is better able to absorb the nutrients it needs, chances are, it simply will crave less food.

So no need to deprive and deny yourself of your favorite foods. Just chew more and let your body take care of the rest!

For those of you who try and try to gain weight (I know, this is shocking for some of you to realize) chewing well will create better assimilation of protein, fats and carbohydrates. Taking in extra calories doesn't work, if you aren't absorbing them as well as you could.

If you often find yourself craving sweets, the art of chewing your food more thoroughly brings out the natural sweet flavor in fruits, vegetables and other natural foods. It's also an easy way to STOP craving junk foods. Have you ever chewed a Big Mac or Oreo cookie really well? Not so tasty. You may have never realized this because junk food, let's face it, isn't usually consumed in a conscious manner.

The art of chewing your food is a simple one, yet few people care to do so. Why? It means we actually have to stop for a few minutes, and pay attention to what we're eating. Something inherently difficult for Americans to do. We live in an on-the-go, gotta do it all, 60+ hour work week culture. Understandably, this "busyness" is affecting our health in more ways than one. Chewing your food well is an easy tool you can apply anywhere.

A few client success stories with chewing:

• One client was shocked to find out that she no longer needed her prescription digestive pills after experimenting with chewing her food more thoroughly. What she thought was a "digestion problem" was really a "chewing problem."
• Another client lost weight just by only focusing on one thing: chewing her food better. She found she got fuller sooner and started to enjoy her meals much more since it forced her to slow down and pay attention to the people at her dinner table instead of just what was on her plate.

Here are some ideas on how to start chewing more and better, right away.

• Start small: chew your food an extra 5 - 10 bites. Work up to 20 -30 bites per mouthful.
• Take smaller bites... notice the flavors, textures, aromas.
• A few minutes is all you need to enjoy your food. Chewing more doesn't mean you have to sit at the table for an hour.
• Experiment with NOT multi-tasking while eating. I.E - reading or watching TV. Try this for one meal a day to start.
• Try focusing on your chewing for one meal a day.

But don't take my word for it. See for yourself and chew more.

Karin

Primary Food

All that we consider today as a source of nutrition is really just a secondary source of nourishment. Think back to a time when you were passionately in love. Everything was exciting. Colors were vivid. You were floating on air, gazing into each other's eyes. Your lover's touch and the feelings of exhilaration were enough to sustain you. You forgot about food and were high on life.

Or remember a time when you were deeply involved in an exciting project. You believed in what you were doing and felt confident and stimulated. Time seemed to stop. The outside world faded away. You didn't need to eat; someone had to come by and remind you.

Or remember when you were a child, playing outside with friends. Your mother would cry out, "It's dinner time! Come in and eat!" No, Mommy, I'm not hungry yet,"you'd respond. Once at the table your mother had to convince you to eat the requisite number of bites to ensure "good nutrition" (remember "Children are starving in Africa"?). You'd force down the minimum acceptable, and rush out again to play. At the end of the day, you'd come in exhausted and go to sleep with no thoughts of food at all.

Primary food feeds us, but doesn't come on a plate. Things like love, hugs, touch, kisses, warmth, massage, meditation, fun, freedom, self-expression, tears, hot baths, nature, downtime, close friends, and play all feed our souls and our hunger for living.

Now think of a time when you were depressed or your self-esteem was at a low. You were starving for primary food. No amount of secondary food would do. No matter how much you ate, you weren't satisfied. Even in good times we come home at night and look in the refrigerator for something to eat, when all we really want is a hug or a friend to talk to.

It is my opinion that the more primary food we receive, the less we'll depend on secondary food. The opposite is also true: the more we fill ourselves with secondary food, the less we are able to receive the primary foods of life. That is why every spiritual tradition encourages followers to fast, to have times during the year when secondary food intake is reduced, so that we are more able to be present to God's love and the primary foods in our lives.

Written by Joshua Rosenthal
Founder and Director of The Institute for Integrative Nutrition

Here's to holiday warmth and love... on and off the plate.

Karin